Diet info.

I sent the info below to a few of our spartans, feel free to check this out and hopefully works for you. I myself have lost about 10lbs since going on a Fiber Kick. I also listed a good treadmill workout for those needing to improve their running. Keep in mind the info on the treadmill you would change to challenge yourself.

You are going to choose what foods you like from the ones I listed below. Just make sure to add the Veggie, fruit, meat etc from the list below. So below is a sample eating plan, just choose what you want. You want to eat LOW Glycemic Foods, and HIGH Fiber.You should try and eat 4 Veggies, 2-3 Fruits, 2 Proteins and one Fat.. Also, don’t forget .6 * weight for amount of water. For example, a 200LB should consume 120 oz of water. 200X.6=120ozThis is an example of my Diet normally per day
Breakfast:Oatmeal with 1 tsp of AlmondsFiber One YogurtAppleFiber one
Bar
Snack:Fiber One yogurtApple
Lunch:6 oz Grilled Chicken1-2 Cups of BroccoliQuinoa Pasta or any pasta with higher amount of protein vs Carbs
Snack 2:Fiber One Bar
Dinner:Ground Turkey (Prepared different ways)Shredded salad or any type lettuce with Olive oil or a low fat dressingPinto BeansAsparagus***
For Dinner, the only carbs I eat are from Veggies. I don’t eat Fruits or breads with dinner.Once a week, reward yourself and either have one or two cheat meals. However, I would like you to weigh yourself before you eat bad, and afterwards, just so you see how many LBs you gain when you eat bad.
Veggies:Broccoli, Cauliflower, Green Beans, Asparagus, Beans (Except Refried), Lentils, Zucchini, Squash, Mushrooms, Sweet Potato (no more than 2X per week, and preferably after a workout), Soy Beans, And any and all GREEN Veggies. Absolutely NO Carrots, Corn or Potatoes. Drinks:Water, Crystal Light, Diet Sodas (Preferrably non-dark), tea, and juices (Morning only)Fruit:Apples, Bananas (Before and after workouts), Oranges, Pineapple, Cherries, Strawberries, Grapes, Cocunut.. (Except for Watermelon)Pasta and Bread:Quinoa pasta, Couscous, Oatmeal, Wheat Bread (Never after 4:00PM), and Brown Rice.
Fats:Olive Oil, Peanut Butter, Almonds, Coconut Juice, Butter (Preferably “I cant believe its not butter, Benecol or Take Control-these help with Cholestorol), mayonnaise in moderation.
Protein:Chicken, Turkey, Quail, Egg Whites, Boiled Eggs (Remove the yellow) lean meats like London Broil, Vennison, Fish.. Try and avoid fatty meats like Ribeye and Brisket.
Condiments:Ketchup and BBQ Sauce (Limit to about 2 tablespoons)Additional Fiber, count them as Carbs: Fiber One yogurt, Fiber One bar.

Supplements:Omega 3,6,9, Spirulina, woman’s multivitamin and since you are working out so much Glucosamine which is good for your joints.

TREADMILL WORKOUT:Get on the treadmill and set the incline to 5% and the speed around 3.5MPH. Walk or jog for one minute and then if you have a treadmill next to you jump on it and walk with no incline for 1 minute. If you don’t have an open treadmill, then lower the incline and the speed to about 2.0MPH. After you walk for a minute, set the incline at 4.5% and up the speed to 4.0MPH. Lower the incline and speed (Always back to 2.0MPH) so you catch your breath. Below is what you should do.Rest up to one minute between sets5% with 3.5MPH 1 minute4.5% with 4.0MPH 1 minute4% with 4.5MPH 1 minute3.5% with 5.0MPH 1 minute3% with 5.5MPH 1 minute2.5% with 6.0MPH 45 seconds2% with 6.5MPH 45 seconds1.5% with 7.0MPH 30-45 seconds1% with 7.5MPH 30-45 seconds.5% with 8MPH 30-45 seconds0% with 8.5MPH 30-45 secondsAfter the last round, set the treadmill at about 5MPH and try and jog for up to 5 minutes. Eventually, this is going to get easier, and you running is vastly going to improve.